Slippery but Smart - Choosing the Right Cooking Oils

This blog is inspired by Dr. Shireen Khan, who is trying to spread awareness of making informed choices when it comes to diet and health. She is currently in Toronto, Canada, and is active under the YouTube handle @IlmAmalZindagi and channel Defeat Diseases by Dr. SK.

Delicious food and smart eating can go hand in hand. Whether we're digging into thick haleem, choosing protein-packed salads, or biting into our favorite burgers, the ingredients used in them matter — right down to the cooking oils.

Not all fats are created equal. Some support health and enhances taste, while others do more harm than good. The right fats can improve digestion, especially when paired with fibre-rich foods like the fresh vegetables and whole grains found in salads. They also keep us fuller for longer, and help our bodies absorb essential nutrients.

In this blog, we’re diving into the slippery but smart world of cooking oils — how they affect our food and health, and how we choose the best ones for our dishes here at eYo!, your home food delivery partner.

Understanding Fats in Cooking Oils

Cooking oils are often misunderstood. Without thought, they are seen either as villains to overcome or just necessary to cook food. This is why understanding the different types of fats in cooking oils can help us make educated choices:

Saturated Fats

Typically found in animal products and oils such as coconut and palm oils, Saturated fats should be used in moderation as excess usage can raise LDL cholesterol levels.

Unsaturated Fats – The ones we want

Unsaturated fats are what we want and are typically found in extra virgin cold-pressed olive oils, avocado, and canola oils. Not all of the mentioned oils are healthy, and we must be on the lookout for exactly the right type of oil.

These are stored in dark and cold storages, and help lower bad cholesterol. They are also known as anti-inflammatory fats and also are classified as antioxidants.

Trans Fats: The ones we don’t need

Trans fats are found in partially hydrogenated oils and should be avoided entirely as they raise bad cholesterol and increase heart disease risk.

Smart Cooking Oils to Consider

So it becomes apparent to choose the right cooking oil for our food. Here are some top oils to consider for different cooking needs:

Oil	Best For	Benefits
Olive	Dressing, sautéing, drizzling	Rich in monounsaturated fats, heart-healthy, adds robust flavor to dishes.
Avocado	High-heat cooking, frying, grilling	High smoke point and mild in flavor, packed with healthy monounsaturated fats, great for versatile cooking.
Canola	Baking, frying, stir-frying	Neutral flavor, low in saturated fats, high in omega-3 fatty acids, ideal for all-purpose cooking.
Sunflower	High-heat cooking, frying, deep frying	High smoke point, light flavor, rich in vitamin E, perfect for crispy dishes like fries and wings.
Coconut	Baking, frying, tropical dishes	Stable at high temperatures, distinct tropical flavor, rich in saturated fats but useful in moderation.

 

Fibre-rich Foods and Cooking Oils

Healthy fibre slows fat absorption. This means that it promotes digestion, actively improving our gut health. If we now connect the dots, the following equation sums up what we know:

healthy fats + fibre = balanced meal

This is why it becomes vital that we pair the right cooking oils with fibre-rich foods. In this way, we not only boost the nutritional value of our meals, but also improve our digestion and manage blood sugar levels.

This also means we feel full for a longer duration, erasing the need for frequent snacking.

Chicken Salads with Olive Oil

This is why at eYo!, our protein-packed chicken salads become a perfect match for olive oil. The good fats from the oil complement the fibre in fresh veggies, promoting better nutrient absorption and digestion.

Grilled BBQ with Avocado Oil

Grilled BBQ dishes, like our classics and rolls, are deliciously enhanced with avocado oil. The oil’s healthy fats synergize to create a satisfying and well-balanced meal.

Haleem with Canola Oil

Our rich and tasty haleem is often paired with canola oil for its mild flavor and healthy fats. Adding fibre-rich ingredients helps balance the richness, creating a meal that’s both filling and nutritious.

Burgers with Avocado or Sunflower Oil

When indulging in our juicy beef or crispy chicken burgers, pairing them with avocado or sunflower oil ensures you're getting healthy fats. Lettuce, greens, tomatoes, and whole-grain buns add fibre which makes them a healthier meal than other options available.

Lasagna with Olive Oil

For our soft and tender chicken and beef lasagna, using olive oil to prepare sauces or drizzle over the layers adds a light, healthy fat component which makes the taste unique. We also pair it with a side of fibrous vegetables like spinach for extra nutrition on request.

What to Avoid At All Costs

A cardinal sin found everywhere, on display and hidden, is reused deep-frying oil. Top that with margarine with trans fats and you have a recipe for disaster. Same goes for overheating oils which further decreases their healthy levels.

 As highlighted above, the correct combination of foods with oils are essential. This knowledge is typically lacking on the streets, even in big food chains and brand names.

In another article, we’ll highlight how label-reading can also work wonders when buying such ingredients.

Closing Words

To sum up, choosing the right cooking oils is key to balancing flavor and health. Wise decisions enhance meals, supports digestion, and helps satisfaction levels. At eYo!, we carefully select oils to bring out the best in our dishes.

Our chefs and quality assurance team are dedicated to preserving nutritional value we strive to deliver.

So the next time you’re craving delicious and nutritious meals, make the smart choice. Let eYo! take care of taste and your well-being. Explore our menu today and enjoy meals made with carefully chosen, heart-healthy oils!